Lie on the with your right knee bent raise your left leg up inline with the right knee arms open in T position. Engage your ab muscles, press into your right heel raise your hips up. At the top there should be straight line from your shoulder to your hip and thigh. Hold at the top for 2-3 seconds then lower back to the floor. Repeat. 3 Sets of 15-20 reps.

This weeks challenge will focus on adding more fruits and vegetables to our diet. The recommended amount is 5-9 servings a day. Some of us have no problem eating fruits daily. but we may find it more difficult adding leafy greens to our daily diet and vice versa.

Here are a few ways we can add more of natures medicine into our daily diet:

This weeks challenge not only builds strength but it adds a slight cardio burst to your routine. At the end of your reps be sure to stretch.

Monkey push up

Strengthens: Arms and shoulders, abdominals, back

Get into the “up” part of push-up position with hands directly below shoulders and body in a straight line from head to heels. Keeping core tight, push through toes and hop forward, landing gently with feet on the outside of hands. Hop back to starting position. Bend elbows (keeping them close to body) to lower body toward floor, then push back up; that’s 1 rep. Do 10–12 reps.

This week I would like you to have positive thoughts. Think positively and with appreciation for all your body has done for you. I am not stopping there I would like you to think about all you have accomplished in your life. One positive thought a day.

We all need to be reminded to do this. Stop being so hard on your self. See you here next week for an exercise challenge.

This weeks Challenge is for you to take a few minutes out of your day to disconnect. What I mean by that is, take a breath, step away from social media, go outside and enjoy the sunshine. Play some mellow tunes or just close your eyes and “rest” for a few minutes. We get so caught up with work, checking Facebook etc that we have forgotten to just enjoy the little things. I am guilty of this as well. We need to make it a habit of taking thoughtful action on giving our own well-being our full attention.

I will be doing this with you as well. I don’t know about you but the pictures above already puts me in a mellow mood.

What will you do this week for your personal well-being? Share your ideas in the comment section below.

Get into the side plank position. So if you start on your left side, your right arm should be extended to the ceiling, now here is the twist, instead of raising your right leg, you will keep the right leg firmly planted on the floor and swing your left leg forward. Hold for 3 seconds and repeat on the other side. 3 reps each side.

This weeks challenge is two fold. I am including an exercise as well as a nutrition goal, as you know nutrition and exercise goes hand in hand.

Pilates Spine Twist:

Spine Twist

The Spine Twist increases spinal rotation and it strengthens the core.

Setup: Sit up with your legs straight ( bend the knees slightly if you have tight hamstrings),inner thighs zipped together. Reach your arms to shoulder height, inhale and rotate your torso to the right, pulsing twice with a sniffing breath. your inner thighs should remained zipped and your flexed feet should not move during the exercise. A great way to practice this move is sit facing a wall and keep your glued to the wall as you rotate.

Exhale return to the starting position and rotate to the left.

Perform this exercise 8-10 times.

Nutrition challenge:

Instead of your usual lettuce, kale or spinach rotation, why not try a new vegetable powerhouse. Venture out of your comfort zone and maybe add one, two or more of the following to your diet. I have included links to recipes on how to prepare each if you need some ideas.

The weekly challenges/exercises I normally post on Facebook will now be posted here on the blog. This week we will be performing the Bridge. The goal is 2 sets of 10 repetitions. Perform this exercise slow and controlled and as always breathe.

The Bridge not only works your gluteus muscles and your hamstrings but it is also a great core and spinal stabilizer.

Lie on your back with your knees bent and your feet flat on the floor, hip distance apart and your arms by your side, palms down.

Inhale to prepare

Exhale, keeping your torso in one flat piece, press your feet into the mat and squeeze your butt as you lift your hips up and off the mat. Your body should make a straight line from your shoulder to your knee (There should be no pressure on your neck).

Inhale here holding the Bridge position for 10-20 seconds.

Exhale and lower to the mat.

Repeat

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